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Training Log Archive: jonny crickmore

In the 7 days ending Mar 22, 2009:

activity	#	time	miles		km		+m
Orienteering	4	3:42:18	26.53	(8:23)	42.7	(5:12)	810
Cycling	5	2:50:00	35.73	(4:45)	57.5	(2:57)	550
S+C	2	2:25:00
Warm up/Down	4	1:10:00	4.35	(16:06)	7.0	(10:00)	150
	1	15:00
Hills	1	11:52	1.7	(6:58)	2.74	(4:20)	150
Total	7	10:34:10	68.31		109.94		1660

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Sunday Mar 22, 2009 #

Warm up/Down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Integrator

Orienteering race 1:00:08 [4] 10.74 km (5:36 / km) +150m 5:14 / km
shoes: VJ Integrator

District event at Holmwood. What a load of crap it was. Made about 1 min of mistakes adding up all the small ones then walked bits at the end cause had a bad blister. It was just all green and might as well have done it all on my knees or bent over double really not too enjoyable.

15:00 [3]
shoes: trainers

did an hour session of cricket but spent 15min in the bowling machine and it was so much work on my arms to keep hitting the balls and seeing them. Ended up having them coming at me at 81mph had like no time to see it scary.

Saturday Mar 21, 2009 #

Warm up/Down 25:00 [1] 2.0 km (12:30 / km) +150m 9:05 / km
shoes: VJ Integrator

Orienteering race 32:07 [4] 6.55 km (4:54 / km) +150m 4:24 / km
shoes: VJ Integrator

Blue at Southwick technically fine really starting to feel the training over the last weeks so rest is in order next week.

Orienteering 23:00 [4] 4.46 km (5:09 / km) +100m 4:38 / km
shoes: VJ Integrator

Ran round the green afterwards all controls were similar to same to blues just different order really tiring on this hence the slower times even though easy navigation.

Friday Mar 20, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km

S+C 1:15:00 [3]

TASS
Exercise Sets Reps Weight(kg)

BW Lunges on to Stability Disc 2 10
DB Side Step Up 2 10 7.5
Squats 2 12 26
Single legged lunges 2 12 0
Bench Press 1 12 6/1 12 7.5
DB Bent over lateral raises 2 12 2.5
DB Single arm rows 2 12 7.5
Seated Row 1 12 40/ 1 12 45
CORE
Fitball Crunches arms straight 2 20 0
Crunches knees bent 2 20 0
Fitball Roll outs 2 1min 0
Russian twist on Fitball 2 10 5
Side Plank 2 30 sec 0

Thursday Mar 19, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Orienteering race 59:32 [4] 12.42 km (4:48 / km) +200m 4:26 / km
shoes: trainers

KNC at southborough masses of controls after 14 min had about 12 controls already then some long runs struggled to find some of the clues and lost about 5 min on one inpaticular was annoying overall running well again.

Wednesday Mar 18, 2009 #

Warm up/Down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Integrator

Cycling 50:00 [3] 17.5 km (2:51 / km) +150m 2:44 / km
shoes: VJ Integrator

Hills (Wolstunbury Run) 11:52 [3] 2.74 km (4:20 / km) +150m 3:24 / km
shoes: VJ Integrator

PB by 53 sec:) strange how this has got quicker by so much since october and my 5k has got 20 sec slower.

Tuesday Mar 17, 2009 #

Warm up/Down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Integrator

Orienteering race 47:31 [3] 8.53 km (5:34 / km) +210m 4:58 / km
shoes: VJ Integrator

Night Harris at Mytchett
Got given the longest lot and had a big dog leg as had to go over the railway and then come back. Lost about 2:30 on a leg just stupidly going down wrong path and struggling to relocate Other 27 controls were fine just annoyed by that mistake team won though which is always good.

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Monday Mar 16, 2009 #

S+C 1:10:00 [3]

Exercise Sets Reps Kg

Lunges 2 10 6.5
Side Step Squat 2 10 7.5
Box Step Up 2 12 7.5
Bridge 3 1 min
Bench Press 2 12 6.5
Bent over lateral raises 3 12 2.5
Single arm rows 3 12 6
Fitball crunches 2 20
Crunches Knees bent 2 25
Plank 2 1 min
Russian twist on fitball 2 20 6.5
Side Plank 2 30 sec

For lunges and squat step up single arm rows side plank it was that many reps on both sides.

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

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